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  • Kat

Thursday 16.05.24


A. Gymnastics Week 14: Floor Series 2/4: Hand Balancing: Frog Stand, Tucked Paralette Handstand, Handstand Hold.

B. 15 Min AMRAP in pairs:

20m Unbroken Abmat Bear Crawl (each)

40/30 Calorie Echo Bike

20 Partner Medball Sit Ups (9/6kg)

40/30 Calorie Ski

20m Dog Sled Pull & Push 125/100kg (10m Pull and push, twice).

*The team has a medball and keeps it off the ground the entire time (excluding sit ups). 20 Burpee penality if it touches the ground.

Skill and Strength:

A. See Conditioning

B. 15 Min AMRAP for quality

5 Ball Ups

10 Wall Facing Plate Climbs (alt e rep)

15 Hollow Rocks

20 sec Wall Facing Handstand Hold

Max Unbroken Handstand Walk


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track

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